Breakfast Foods
Updated June 26, 2019 |
Infoplease Staff
(Source: Center for Science in the Public Interest.)
Within each category, foods are ranked from least to most saturated fat, then total fat, then sodium (or total sugars for cereals, muffins, and pastries). But those nutrients tell only part of the story. Foods like fresh fruit, whole-grain breads and cereals, and low-fat milk or yogurt can supply vitamins, minerals, fiber, and phytochemicals that you won't get from cereal bars, Pop-Tarts, Frosted Flakes, and other foods that top the lists below. Note: Numbers for generic restaurant foods like scrambled eggs and pancakes with syrup are based on our analyses of typical breakfasts served at sit-down restaurants.
| Calories | Total fat (grams) | Saturated fat (grams) | Sodium (mg) | |
|---|---|---|---|---|
| Bagels | ||||
| Dunkin' Donuts Bagel, plain (4.5 oz.) | 340 | 1 | 0 | 710 |
| Dunkin' Donuts Plain Bagel w/plain regular cream cheese (6.5 oz.) | 540 | 19 | 121 | 800 |
| Breakfast sandwiches | ||||
| McDonald's Egg McMuffin (5 oz.)2 | 290 | 12 | 5 | 790 |
| Burger King Biscuit with Egg (4.5 oz.)2 | 380 | 21 | 5 | 1,010 |
| McDonald's Sausage McMuffin (4 oz.) | 360 | 23 | 8 | 740 |
| McDonald's Bacon, Egg & Cheese Biscuit (5.5 oz.)2 | 470 | 28 | 8 | 1,250 |
| McDonald's Ham, Egg & Cheese Bagel (7.5 oz.)2 | 550 | 25 | 9 | 1,530 |
| McDonald's Sausage McMuffin with Egg (5.5 oz)2 | 440 | 28 | 10 | 890 |
| McDonald's Steak, Egg & Cheese Bagel (8.5 oz.)2 | 650 | 31 | 11 | 1,300 |
| Burger King Croissan'wich with Sausage, Egg & Cheese (5.5 oz)2 | 510 | 36 | 141 | 1,110 |
| Burger King Biscuit w/Sausage, Egg & Cheese (6.5 oz)2 | 620 | 43 | 14 | 1,650 |
| McDonald's Sausage Biscuit with Egg (5.5 oz)2 | 520 | 36 | 161 | 1,230 |
| Eggs | ||||
| Denny's Slim Slam | 600 | 12 | 3 | 1,760 |
| McDonald's Big Breakfast (10 oz.)2 | 760 | 51 | 13 | 1,580 |
| Denny's Grand Slam2 | 800 | 50 | 14 | 2,240 |
| Ham & cheese omelette (3 eggs)2 | 510 | 39 | 191 | 1,200 |
| French Toast, Pancakes, & Waffles | ||||
| Eggo Nutri-Grain Whole Wheat Waffles (2—2.5 oz.) | 140 | 3 | 1 | 430 |
| McDonald's Hotcakes, plain (5.5 oz.) | 340 | 9 | 2 | 540 |
| McDonald's Hotcakes w/margarine and syrup (8 oz.) | 610 | 18 | 4 | 680 |
| Pancakes (4) with syrup (1/4 cup) | 870 | 16 | 61 | 1,960 |
| French toast (3 slices) with syrup (1/4 cup)2 | 800 | 26 | 81 | 730 |
| Burger King French Toast Sticks with syrup (5 oz.) | 480 | 22 | 91 | 360 |
| Belgian waffle (1) with fruit & whipped topping2 | 900 | 32 | 191 | 1,160 |
| Calories | Total fat (grams) | Saturated fat (grams) | Total sugars (mg) | |
|---|---|---|---|---|
| Cereals | ||||
| Kellogg's Frosted Flakes (3/4 cup—1 oz.) | 120 | 0 | 0 | 14 |
| Kellogg's Complete Wheat Bran Flakes (3/4 cup—1 oz.) | 90 | 1 | 0 | 5 |
| Oatmeal, plain (1 cup cooked—8.5 oz.) | 150 | 2 | 0 | 0 |
| Muffins (one muffin) | ||||
| Dunkin' Donuts Lowfat Blueberry (3.5 oz.) | 250 | 2 | 0 | 33 |
| McDonald's Lowfat Apple Bran (4 oz.) | 300 | 3 | 1 | 32 |
| Au Bon Pan Low Fat TripleBerry (4 oz.) | 260 | 4 | 11 | 30 |
| Entenmann's Blueberry (2.5 oz.) | 220 | 9 | 2 | 19 |
| Dunkin' Donuts Bran or Honey Raisin Bran (4 oz.) | 410 | 14 | 31 | 33 |
| Dunkin' Donuts Blueberry (3.5 oz.) | 300 | 10 | 41 | 26 |
| Au Bon Pain Blueberry (4.5 oz.) | 430 | 18 | 41 | 36 |
| Pastries, etc. (one, unless otherwise noted) | ||||
| Kellogg's Nutri-Grain Cereal Bars, Strawberry (1.5 oz.) | 140 | 3 | 1 | 13 |
| Kellogg's Low Fat Frosted Strawberry Pop-Tarts (2 oz.) | 190 | 3 | 1 | 20 |
| Pillsbury Cinnamon Rolls (1.5 oz.) | 150 | 5 | 2 | 10 |
| Entenmann's Crumb Coffee Cake (1/10—2 oz.) | 250 | 12 | 3 | 13 |
| Dunkin' Donuts Boston Kreme Donut (yeast) (3.5 oz.) | 300 | 8 | 41 | 21 |
| Dunkin' Donuts Glazed Donut (yeast) (2 oz.) | 220 | 12 | 61 | 7 |
| Dunkin' Donuts Chocolate Frosted Donut (yeast) (2 oz.) | 260 | 13 | 71 | 15 |
| Dunkin' Donuts Jelly Filled Donut (yeast) (3 oz.) | 310 | 13 | 71 | 20 |
| Au Bon Pain Plain Croissant (2 oz.) | 270 | 15 | 9 | 5 |
| Burger King Cini-minis with Icing (4.5 oz.) | 530 | 22 | 91 | 38 |
| Dunkin' Donuts Chocolate Cake Glazed Donut (2.5 oz.) | 340 | 22 | 121 | 13 |
| Starbucks Cinnamon Scone (5 oz.) | 530 | 26 | 161 | 15 |
| Au Bon Pain Almond Croissant (5 oz.) | 630 | 42 | 181 | 23 |
| Au Bon Pain Danish with Sweet Cheese Filling (4.5 oz.) | 520 | 31 | 231 | 23 |
1. Includes artery-clogging trans fat.
2. Contains at least 100 mg of cholesterol.
Source: Manufacturers, USDA, and Nutrition Action Healthletter restaurant studies (1875 Connecticut Ave., NW., Suite 300, Washington, DC 20009–5728. $24.00 for 10 issues.).
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